Mini Mushroom-&-Sausage Quiches

Mini Mushroom-&-Sausage Quiches

Balance Exercises Aren't Just For Getting Old

You don't need to be able to perform this particular maneuver, but performing balance exercises on a regular basis plays an important role in building your core stabilizers. These are muscles in your body that help to prevent injury and improve your performance in everything from activities of daily living to improving sports performance. If these muscles are not activated before performing challenging activities such as working out or playing sports, a person's risk of injury is increased. This is due to other muscles compensating for the bodies instability.

One way to incorporate balance training into your workout routine is by standing on one leg while lifting weights. Often, the weight need to be lightened up since the bodies stability is being challenged. Once the lighter weight can be lifted with control, either the weight can be made heavier or the surface can be made less stable such as standing on a Bosu. If lifting weights in this manner is too challenging, then just standing on the Bosu or standing on one leg should be performed without the weights.

How long does it take to get in shape?

Have you ever wondered, when you begin a new exercise regimen, how long it will take before you see results. I know as a trainer, I have been asked that many times by new clients. In today's society we feel like if we want something, we should be able to get it now, especially if we pay enough money. It doesn't help that we see famous people on t.v. and in magazines gain 20-30 pounds through the years, and in a matter of months when we see them again they look better than ever. Then, there is the bombardment of weight loss gimmicks that we see on infomercials claiming to get us a bikini body in a matter of days or weeks. Most people don't read the fine print at the bottom of the advertisement that says the product must be used in combination with a low calorie diet and cardiovascular exercise. There is no magic pill.

I recently reviewed the ACE Fitness Matters Article "How Long Does It Take To Get Fit?" by Jim Gerard. The article discusses this very issue. Although we want to believe the hype about these instant fitness gimmicks, it still takes exercise and good food to get the body healthy. You can't eat Big Macs, fries and Coke 5 times a week for 20 years while sitting on the couch all day and expect to get in shape in 2 weeks. In the article, fitness expert, Douglas Brooks recommends doing Cardiovascular exercise 30-40 minutes, 3-4 times per week. He recommends strength training 2-3 times per week covering all major muscle groups with 8-10 exercises and 2 sets (one warm up set and one challenging set). According to the article, Stretching should be done 2-3 times per week, holding each stretch 5 seconds and repeating the stretch for each muscle 5 times. Although you will see some changes in your flexibility within the first stretching session, you wont be able to see a more noticeable difference until about 3-4 weeks. It should take more like 6 or 7 weeks for visible muscular changes from the strength training.

There's an old saying "If it seems too good to be true, it probably is". This should pop into your head when someone tries to sell you the dream of a quick fix or a magic pill. Just get on the treadmill and pick up some weights. With some persistence you will reach your fitness goals the right way and feel better in the process.

ACE Fitness Matters, Jim Gerard, Volume 15, Issue 4, July/August 2009 Pages 10-12